Unit 1.2 Flashcards by Amanda Pearman

We need to consume a ____ of foods ____ by a _____ intake of each food

Variety

Balanced

Moderate

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Comparison of vitamin and mineral (& phytochemicals) content with number of kcals

Nutrient density

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We need to choose foods that are ____ ___. We must avoid ____ ____.

Nutrient dense

Empty calories

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Comparison of kcal content with weight of food

Energy density

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We must avoid foods with (HIGH/LOW) energy density, and choose foods with (HIGH/LOW) energy density

High

Low

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Foods with very low energy density

Lettuce

Tomatoes

Strawberries

Broccoli

Salsa

Grapefruit

Fat-free milk

Carrots

Vegetable soup

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Foods with low energy density

Whole milk

Oatmeal

Cottage cheese

Beans

Bananas

Broiled fish

Fat-free yogurt

Ready to eat breakfast cereals with 1% low fat milk

Plain baked potato

Cooked rice

Spaghetti noodles

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Medium energy density foods

Eggs

Ham

Pumpkin pie

Whole-wheat bread

Bagels

Raisins

Cream cheese

Cake with frosting

Pretzels

Rice cakes

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High energy density foods

Graham crackers

Fat-free sandwich cookies

Chocolate

Chocolate chip cookies

Tortilla chips

Bacon

Potato chips

Peanuts

Peanut butter

Mayonnaise

Butter or margarine

Vegetable oils

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What happens in under nutrition?

Intake is below body’s needs

Surpluses are depleted

Health declines

Metabolic processes slow or stop

Subclinical deficiency

Clinical symptoms

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What happens in over nutrition?

Intake exceeds body’s needs

Few short term symptoms

Long term: serious conditions
Obesity

Abuse of supplements

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Decline in body functions associated w/ a decline in nutrient status.

Leads to clinical symptoms such as fatigue upon exertion

Under nutrition

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Toxic damage to the body.

Liver cells are likely affected

Over nutrition

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Adequate stores of nutrients, such as iron, and adequate blood values, such as for iron-related compounds

Desirable nutrition

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Types of nutritional assessment

Anthropometric

Biochemical

Clinical

Dietary

Environmental (educational and economical)

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Examples of taking background information

Medical history

Social history

Family health history

Education level

Economic status

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Examples of nutritional information

Anthropometric assessment: heigh, weight, skinfold thickness, arm muscle circumference and other parameters

Biochemical of blood and urine: enzyme activities, concentration of nutrients or their by-products

Clinical: general appearance of skin, eyes, tongue; rapid hair loss, sense of touch, ability to walk

Dietary: usual intake or record of previous days’ meals

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What are some healthy habits to adopt?

Consume a healthy diet most days

Control your weight

Drink alcohol in moderation

Exercise 30 or more min a day at least 3-4 times a week

Don’t smoke

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DRI, AKA:

Dietary reference intakes

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What is used to evaluate current intake for a specific nutrient. The further you stray above or below this value, the greater your chances of developing nutritional problems

Recommended dietary allowance (RDA)

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What is Used to evaluate current intake of nutrients, but realize that AI designation implies that further research is required before scientists can establish amore definitive recommendation.

Adequate intake (AI)

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What is Used to estimate calorie needs of the average person with a specific height, weight, gender, age, and physical activity pattern?

Estimated energy requirement (EER)

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What is used to evaluate the highest amount of daily nutrient intake unlikely to cause adverse health effects in the long run in almost all people (97% to 98%) in a population. This number applies to chronic use and is set to protect even every susceptible person in the healthy general population?

Upper level (UL

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As intake increases above the upper level, what happens?

The potential for adverse effects generally increases

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What is Used as a rough guide for comparing the nutrient content of a food to approximate human needs?

Daily value (DV)

Typically, the daily value used on food labels refers to aged:

4 years through adulthood

Daily value is based on:

A 2000kcal diet. Some DV also increase with higher calorie intake

Review slide 22

Slide 22

What is the basis for menu planning?

Dietary Guidelines for Americans

What is MyPlate?

A menu-planning tool

Sedentary calorie needs for females 19-30: 31-50: 51+

1800 1800 1600

Active calorie needs for females 19-30: 31-50: 51+:

2400 2200 2200

Sedentary calorie needs for males 19-30: 31-50: 51+

2400 2200 2000

Active calorie needs for males 19-30 31-50 51+

3000 3000 2800

Typical US daily calories:

3,641

What does MyPlate emphasize?

Fruits and veggies cover half the plate Grains slightly more than 1/4 of the plate Remaining is for protein (lean meats and poultry, plant proteins and fish twice weekly) Cup of dairy- low fat or fat free

What are foods to reduce

Compare sodium in foods like soup, bread and frozen meals - choose foods with lower levels Drink water instead of sugary drinks

Nutrient contributions of dairy

Calcium Phosphorus Carbohydrate Protein Riboflavin Vitamin D vitamin A

Nutrient contributions of protein

Protein Thiamine Riboflavin Niacin Vitamin B-6 Vitamin B-12 Iron Zinc Selenium Folate Magnesium Fiber

Nutrient contributions of fruits

Carbohydrate Vitamin C vitamin A Folate Potassium Magnesium Fiber

Nutrient contributions from veggies

Carbohydrate Vitamin C Vitamin A Folate Vitamin K Potassium Magnesium Manganese Fiber

Nutrient contributions of grains

Carbohydrate Thiamine Riboflavin Niacin Folate Iron Magnesium Zinc Fiber

Nutrient contributions of oils

Fat EFA Vitamin E Vitamin K

What is added to dairy during processing?

Vitamins A and D

Only foods that are good sources of vitamin B-12

Protein

Only foods that are a good source of folate, magnesium and fiber

Protein

What is added to grains during processing?

Thiamine Riboflavin Niacin Folate Iron

What are the only good sources of folate, magnesium, zinc and fiber?

Whole grains

What counts as a serving of grain?

1 ounce, aka: 1 slice of bread 1 cup of ready-to-eat breakfast cereal 1/2 cup cooked rice, pasta or cereal

What counts as a serving of veggies

1 cup, aka 1 cup raw or cooked veggies 1 cup veggie juice 2 cups real leafy greens

What counts as a serving of fruit

1 cup, aka: 1 cup of fruit 1 cup of 100% fruit juice 1/2 cup dried fruit

What counts as a serving of dairy

1 cup, aka: 1 cup of milk, yogurt or soy milk 1.5 ounces of natural cheese 2 ounces of processed cheese

What counts as a serving of protein?

1 ounce, AKA 1 oz of meat, poultry or fish 1 egg 1 tablespoon of peanut butter 1/4 cup of cooked dry beans 1/2 oz of nuts or seeds

Review slide 39.. don’t feel like typing all that right now

Slide 39

What are the limitations of MyPlate?

Does not address the types of foods to choose within each group Oils are practically ignored Shows how to build a healthy plate at mealtime, but does not address total diet (does not address the snacks eaten between meals) Access to information maybe limited for people who needed the most

DRIs (ARE/ARE NOT) used on food labels (gender and age specific)

Are not

What standards have the FDA used to develope the daily values?

RDI for vitamins and trace minerals Daily reference values (DRVs) for macro-nutrients and major minerals (Only used on food labels)

Daily values are based on ______ calories __% from carbohydrates ___% from lipids ___% from protein Fiber is set at ______ grams per ______ calories

2000 60% 30% 10% 11.5 grams per 1000 calories

What is required on food labels?

Product’s name Manufacturer’s Name and address Uniform serving size Amount in the package Ingredients in descending order by weight Nutrient components

What nutrient information is found on food labels?

Total calories Calories from fat Total fat Saturated fat Trans fat* Cholesterol Sodium Total carbohydrate Dietary fiber Sugars* Protein* Vitamin C Vitamin A Calcium Iron

What foods require a label

Nearly all packages foods and processed meat products Other nutrients linked to a health claim

Labels are only voluntary in what foods?

Fresh fruits Veggies Raw single ingredient meals Poultry Fish

What is not required on labels? Why?

% DV for protein (for foods intended for 4 years or older) - Protein deficiency is rare - Procedure to determine protein quality is expensive (Cheap ass mother f****ers) % DV for sugars -Limit the intake % DV for trans fat - Eliminate intake if possible